The Figure Body Part Checklist
by Chad Waterbury

Most guys want to be as big as possible, everywhere (and I really mean everywhere). Most women, however, don't want to add mass unless it makes them look better in a bikini. So I'm here to guide you through a process that will help you add curvaceous inches where you need it most; shrink the areas that are genetically large; or keep the muscles strong that you don't want to make any bigger.

Okay ladies, it's time to make a checklist. Here's what I want you to do: take out a piece of paper and write down all of the following muscle groups.

Calves
Quads
Hamstrings
Adductors (inner thighs)
Glutes
Lower back
Abdominals
Obliques
Lats
Upper back
Pectorals (chest)
Traps
Deltoids
Biceps
Triceps
Forearms

Once you've written out the list, think carefully about which of those muscle groups that you'd like to enlarge, shrink, or stay the same. This isn't as easy as it sounds if you're carrying excess body fat. But if you're a figure competitor, that shouldn't be an issue, right?

Next to each muscle group write a +, -, or 0 to denote enlarge, shrink, or stay the same, respectively. For example, if you want your delts, triceps, lats, glutes, and calves to enlarge, put a "+" next to each of those muscle groups. Then, put a "-" or "0" for all other muscle groups, depending on which ones you'd like to have shrink or stay the same.

The purpose of this exercise is simple: you must first determine your goals. The idea of simply following a workout plan without regard for your specific structure usually turns out to be a bad one. You must have a clear understanding of what you're trying to achieve every time you walk into the gym. That's what the aforementioned list will help you do.

Figure competitors, especially, need to be cognizant of their proportions. If a girl trains like a guy does, then she'll end up building the same muscles that a guy typically wants to build. If that's your goal, great. But if it's not your goal, you need to be like a sculptor: adding precious muscle where you need it most, while shaving off the areas that don't complement your physique.

Of course, none of the advice I've given up to this point isn't any different than a male bodybuilder should follow. But we're not talking about male bodybuilders, we're talking about figure competitors. As a gross generalization, here are a few components that separate a female from a male:

1. Women typically build muscle in the lower body easier than men do.
2. Men typically build muscle in the upper body easier than women do.
3. Women typically train with more reps than men do.
4. Most women don't want to look like most men do.

Most of the programs that I've designed for the female masses take those four points into consideration. But for some of you, anywhere from 1 to 4 of those points aren't relevant. Indeed, I've worked with women who had to be put through my most advanced hypertrophy methods before they added any lower body mass. And I've worked with men whose quads grew just by looking at pictures of Tom Platz.

So that's why I want you to make a checklist. I'm going to give you quantitative data to help you design a workout plan that's specific to your needs.

The Plus

For the muscles that you put a plus sign next to, your goal is to make that muscle bigger. Here are the steps you should follow:

• Train that muscle group every other day.

• Use a set/rep volume of 36-50 for that muscle group.

• Use 1-2 movements to fulfill the 36-50 volume requirement.

Explanation: In order for a muscle to grow, you must train it with sufficient volume. I've found that most women typically need more total reps to grow than men do. So while a set/rep volume of 24 (4x6, 3x8, etc.) might make a guy's lats grow, a volume of at least 36 (4x9, 3x12, etc.) is often necessary to get the same effect from women. This is especially true for the upper body muscles on a woman.

Example (if you want your lats to grow):

Monday: 4x9 for wide grip pulldowns

Wednesday: 3x12 for dumbbell rows

Friday: 3x15 for straight arm pulldowns

Sunday: 2x20 for seated rows

The Zero

For the muscles that you put a zero next to, your goal is to keep the muscle strong without adding mass. Here are the steps you should follow:

• Train that muscle group twice each week.

• Use a set/rep volume of 9-12 for that muscle group.

• Use one movement to fulfill the 9-12 volume requirement.

Explanation: For optimal structural integrity and joint function, it's often necessary to keep a muscle strong. But maybe you don't want that muscle to get bigger. What I've discovered through years of training is that very few muscles will grow with a set/rep volume of 9-12, especially if it's only trained twice each week.

Example (if you don't want your lats to grow):

Monday: 6x2 for wide grip pulldowns

Thursday: 3x3 for dumbbell rows

The Minus

For the muscles that you put a minus sign next to, your goal is to make that muscle smaller. Here's the step you should follow:

• Don't train it.

Explanation: If a muscle group is genetically large, virtually any type of training will make it grow bigger. I'm talking everything from high volume with a light load to low volume with a heavier load will cause hypertrophy. So if your calves are big, and if you want them smaller, make a concerted effort to avoid training them. Don't even throw in a few sets of low rep calf raises in an effort to keep them strong — if you do that, they'll never shrink.

Conclusion

With this information you'll be able to cater your weekly training structure to match your specific needs. Use this information wisely and you'll soon have the proportions that you desire!

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